Because test supplies are limited, Covid-19 diagnostic testing continues to be reserved for people with symptoms or high-risk populations. Read CDC symptom list HERE.
If you suspect you have a
Covid-19 infection, here is what you can do to get a diagnostic test.
Call your physician office to determine if they are testing patients.
If your physician is not offering a test, you may go to a drive up test centers.
Southwest Idaho Residents. Central District Health has a list of drive-up testing locations. Please see each location for their criteria for testing. Prices vary.
Malheur CountyResidents. Malheur County Health Department is beginning to provide Drive-up test centers on specific days. New test sites locations are provided via press releases HERE
To determine if you are eligible, please look at the criteria HERE.
The next drive up test site for Malheur residents is in Vale. See bilingual Flyer HERE
Thursday, May 14, 2020
10 a.m. to 2 p.m.
Wadleigh Park Parking Lot.
Cost: Free. You must be a Malheur County resident.
The last month of
stay at home orders has been a challenge for everyone. Now that states are starting to re-open, it
is important to keep yourself and those around you safe.
I hope the following
information helps answer questions and guide you in the following months.
With the economy starting to re-open, does
this the Covid-19 virus is gone?
How many cases are there in my county?
Should I continue to social distance?
Am I at risk if I’m not over 65?
Shouldn’t we get it over with and get the
virus already?
Can we beat this virus?
Should I get tested?
Are tests available and what does testing
mean?
If I’ve had Covid-19, am I immune and can I
pass it to others?
1. Since the economy is starting to open, does this mean the Covid-19 virus is gone?
No, the virus is not
gone. However, it is theorized that due to most people experiencing mild
symptoms, most infections are not tested and infection numbers are under
reported. Fortunately, Idaho and Oregon
have relatively few cases of the virus and the infection numbers are
stabilizing.
2.How many cases are there in my area?
The following May 10, 2020 data was obtained from John Hopkins Coronavirus Resource Center Click HERE to see up to date information.
Oregon
(stats based on 2019 Population 4,217,737)
3228 confirmed Covid-19 cases and 127 deaths.
Positive tests: 4.2% of the those tested
4% mortality of confirmed cases.
Malheur county reports 14 confirmed cases and zero deaths.
Tested (PCR): 75,450, representing 1.8 % of the total state population
Idaho
(stats based on 2019 population of 1,787,065)
2230
confirmed Covid-19 cases and 67 deaths.
Positive
tests: 6.4% of those tested.
3%
mortality of confirmed cases.
Tested
(PCR): 31,961, representing 1.8 % of the state population.
County
data in Southwest Idaho
Ada
county reports 733 cases and 19 deaths
Boise
county reports 0 cases and 0 deaths
Canyon
county reports 272 cases and 6 deaths
Gem
county reports 16 cases and 0 deaths
Owyhee
county reports 8 cases and 0 deaths.
Payette
county reports 17 cases and 2 deaths
Washington
county reports 1 case and 0 deaths
3. Should I continue to social distance?
Yes.
As
business open, some people may feel that social distancing measures are not
needed. This is a misguided assumption. The virus is highly infectious. Continuing safe social distancing measures
will help reduce the spread of infection and ensure an open economy.
The
best way to reduce viral transmission is for EVERYONE to practice preventative
measures:
Social distancing: maintain at least 6 feet
from other people.
Wear a facemask in public covering both nose
and mouth.
Washing hands with soap for 20 seconds after
being in public.
4. Am I at risk if I’m not over 65?
There
are more total cases of Covid-19 for those age 49 and younger, but the
mortality rate is higher for those ages 50 and greater.
Idaho cases and deaths per age group. ( May 9, 2020 click HERE to see source )
Age
Idaho Cases
Deaths
/ % total Deaths
18-29
460
0
deaths / 0 %
30-39
352
0
deaths / 0 %
40-49
362
0
deaths / 0 %
50-59
368
2
deaths / 3%
60-69
282
9
deaths / 13.4%
70-79
162
13
deaths / 19.4%
80+
154
43
deaths / 64.2%
Younger
people may feel safe from the disease’s mortality rate, but younger people have
developed blood clots or died from Covid-19 and there is a risk of transferring
the virus to others. Risk factors that may worsen Covid-19 symptoms for every
age group include smoking, vaping, diabetes, and asthma.
5. Shouldn’t we get it over with and get the virus already?
There
is an argument to open the economy and let the population be exposed to the
virus to develop community-wide immunity.
The problem with this argument is the lack of evidence about how strong
immunity occurs after exposure.
Furthermore, it is unknown the long term health concerns after viral
exposure. Blood clotting may be an acute symptom, but it is not known if there
are lingering effects of the virus. Patients who survive the disease after the
use of a ventilator may experience long-term heart and lung damage. Preventing the disease means preventing
long-term health consequences.
Additionally,
current viral hotspots of the virus where social distancing was not implemented
(ie, meat packing plants and prisons) demonstrate rapid viral spread followed
by numerous deaths. The virus then spreads
to the greater adjacent communities, putting more susceptible individuals at
risk.
It
is extremely difficult to protect vulnerable populations such as older persons,
those with inflammatory disease, and those with immune deficiency disease.
Without everyone participating in social distancing, people may die.
Social
distancing will reduce the time the virus remains in our communities. Until we have universal testing, contact
(exposure) tracing, and isolation of those effected or exposed, the virus will
continue to spread.
6. Can we beat this virus?
Yes, with discipline and time. The Smallpox eradication story is a profound lesson of a collective will to eradicate disease. Smallpox ravaged the world for millennia (it is found in Egyptian mummies) and yet many Millennials may be unaware that their parents were vaccinated against it. (For those millennials reading this: ask a Baby Boomer about their distinctive smallpox vaccine scar.)
Depending
on the strain, Smallpox had a 30-90% fatality rate. Most people died about 2
weeks after contracting the virus. Smallpox killed hundreds of thousands
yearly. For those who survived, many were blind and scarred for life. Smallpox was a monster compared to Covid-19.
Small
pox was eradicated in 1977. Eradication of this millennia old, rampant, lethal
virus was accomplished with vaccination, identification and isolation of infected
individuals, and isolation of those exposed.
We can deal with the Covid-19 virus. We know how to
Diagnostic Testing: Polymerase Chain Reaction (PCR). Presence or Absence of the virus. This is a done by looking for viral RNA. Obtained with a nasal or throat swab. One test company also provides fecal sample testing.
A positive test confirms that you have the Covid-19 virus.
A negative test indicates that you do not have the virus OR that you are in the initial stages of viral infection. During initial stages of infection, viral counts are low and may cause a false negative result. If you have symptoms and test negative, a repeat test 1-2 weeks later is important to confirm test results.
Sample collection. Samples can be obtained via oral or nasal samples. Most tests are limited to hospitals and public health institutions.
Fecal PCR testing. There is evidence that the Covid-19 virus may continue to shed via the fecal route up to 5 weeks after clearance in the respiratory system. This test is available with physician ordering only. A fecal PCR test is not officially diagnostic for Covid-19, but may help determine:
If a Covid-19 patient continues to be a risk to others.
Help determine transmission risk from an asymptomatic person with possible viral exposure.
Possible infection in someone with Covid-19 symptoms.
Immune reaction testing: Immunoglobulin IgM/IgG. Currently only FDA approved tests are available and are limited. Testing availability should increase in the near future.
This blood test evaluates an immune response to the virus. Immunoglobulins are important immune proteins that react to infection.
It is NOT diagnostic for viral infection. It is NOT diagnostic for immunity.
This
test evaluates for an early or ongoing immune response to viral exposure.
IgM. IgM immunoglobulins rise from ~ day 7 to 21 days after initial infection. IgM does not remain in the body after this initial infectious stage.
IgG. The body starts building IgG immunoglobulin ~14 days after initial infection and remains for longer periods of time. It is unknown how long IgG remain elevated after exposure to Covid-19.
Crush the CurveIdaho offers an IgG test to anyone who wants to be tested for ~$100. Their test may be helpful to determine an immune response, but only 13 days after a positive PCR test or 17 days after symptoms start. It is not reliable for people who never had symptoms. Click HERE to sign up for a test.
9. If I’ve had Covid-19, am I immune and can I pass it to others?
Unfortunately, the strength
and duration of immunity created after exposure to Covid -19 is unknown.
It is ASSUMED that one may become immune to the
disease and not contagious. Unfortunately, this assumption has not yet been
proven. It is hoped that survival of a Covid-19 infection will impart immunity
to this viral strain for most people
Vitamin C may reduce the duration of mechanical ventilation in critically ill patients: a meta-regression analysis. February 2020. Find Article at https://doi.org/10.1186/s40560-020-0432-y
Hydrocortisone, Vitamin C, and Thiamine for the Treatment of Severe Sepsis and Septic Shock: A Retrospective Before-After Study. Chest: June 2017. Volume 151, Issue 6, Pages 1229–1238 PMID: 27940189 DOI: 10.1016/j.chest.2016.11.036
American Association of Naturopathic Physicians press release on the use of intravenous Vitamin C for treatment of Covid-19. Click HERE
More may be known about the effectiveness of intravenous Vitamin C after September 2020. Click HERE to read about a current IV Vitamin C trail.
Disclaimer:
Vitamin C is not a cure for Covid-19.
Dr. Rodgers does not provide Vitamin C infusions or injections.
If I were to suggest
7 supplements to support your immune system, I’d list them as:
Vitamin C (3000 milligrams daily)
Vitamin C (3000 milligrams daily)
Vitamin C (3000 milligrams daily)
Vitamin D (2,000-5000 IU daily)
Selenium (200 micrograms daily)
Zinc (10-20 milligrams daily)
Magnesium (400 milligrams daily)
The reason I suggest Vitamin C as the top 3 immune support nutrient is that humans do not make Vitamin C. That means we need to obtain this very important nutrient from our food or from a nutritional supplement. Vitamin C helps reduce the inflammatory response and protects cells against oxidative damage to cells, thus protecting cells against an inflammatory response to infections. Vitamin C is also important for neurotransmitter dopamine production, collagen and other connective tissue formation, and cortisol production.
The following recommendations are suggested due to their known immune system support. Additional nutrients may be needed if you feel ill. Please be aware, these recommendations are to improve your immune system; they are not intended as a cure for Covid-19. I’ve listed references at the bottom of the article if you want to read more about these key nutrients.
Visit Fullscript for supplements if you think you are not getting the levels suggested from your diet.
Vitamin C Goal: 3000 mg/day.
Vitamin C taken in
divided doses throughout the day helps to maintain a good circulating dose and
improves ability to absorb in the digestive system. Vitamin C can be obtained as ascorbic acid.
To reduce any acid affect on the stomach, ester-C / buffered formulations can
be obtained. Additionally, taking small doses (i.e.,
500-1000 mg) throughout the day may reduce stomach or other gastrointestinal
disturbances. Diabetics need to be cautious with fruit and Vitamin C
intake as both may affect blood sugar values.
Vitamin
C Containing Foods
Vitamin
C level (milligrams)
Guava (1 cup)
377 mg
Orange (medium
size)
70 mg
Sweet red pepper
(1/2 cup)
95 mg
Kiwi (1 fruit)
64 mg
Lemon (1 fruit)
44.5 mg
Vitamin D Goal: 2000-5000 IU (50-150 mcg)
Do not rely on the amount of sun exposure you get to determine your Vitamin D levels. The best way to determine if you have adequate blood levels of Vitamin D is to get a blood test. One study suggests that the a serum Vitamin D level above 38 ng/ml or higher “should significantly reduce the incidence of acute viral respiratory tract infections…”
Vitamin
D Containing Foods
Vitamin
D Content (International Units)
Cod Liver Oil (1
tablespoon)
1360 IU
Rainbow Trout (3
ounces)
645 IU
Salmon (3 ounces)
570 IU
White button
mushrooms, exposed to UV light under controlled conditions (1/2 cup)
366 IU
Egg (1 large)
(Vitamin D in yolk)
44 IU
Selenium Goal: 200 mcg/day
Selenium helps with
anti-oxidation in the regeneration of vitamin C and glutathione. It is also
involved with thyroid function.
Selenium
Containing Foods
Selenium
content (micrograms)
Brazil Nuts (1/2
ounce = 2-4 nuts)
272 mcg
Halibut, dry heat
cooked, (3 ounces)
47 mcg
Sardines (3 ounces)
45 mcg
Ham, roasted (3
ounces)
42 mcg
Zinc Goal: 10-20 mg/day
Zinc is very
important the immune system. Zinc may
reduce viral replication in cells. Quercitin (500-1000 mg) and molybdemnum (1
mg) can help zinc get into cells. Please note, that chronic overdosing of zinc
may deplete copper levels. Take 1-2 mg copper for every 15 mg of zinc. Pregnant
women should not take more than 25 mg zinc daily.
Zinc
Containing Foods
Selenium
content (milligrams)
Oysters (3 ounces)
74 mg
Beef, braised (3
ounces)
7 mg
Pork chop, cooked
(3 ounces)
2.9 mg
Pumpkin Seeds,
dried (1 ounce)
2.2 mg
Cashews, dried (1
ounce)
1.6 mg
Magnesium Goal: 400 mg daily.
Magnesium is used in hundreds of biochemical reactions that have implications for muscle pain, bone density, mood, energy, detoxification, and immunity. Significantly, magnesium deficiency may lead to an inflammatory response. One of the issues with Covid-19 is its ability to turn on a strong intra-cellular inflammatory reaction. Adequate supplementation of magnesium is very important to reduce the risk of a strong inflammatory reaction.
Magnesium
Containing Foods
Magnesium
content (milligrams)
Almonds, dry
roasted (1 ounce)
80 mg
Cashews, dry
roasted (1 ounce)
74 mg
Soymilk (1 cup)
61 mg
Peanut butter,
smooth (2 tablespoon)
49 mg
I hope you are getting these nutrients from your food. However, it may be difficult to get everything you need. Visit Fullscript for supplements if you think you are not getting the levels suggested from your diet.
References
Maggini,
S et al. A Combination of High-dose Vitamin C Plus Zinc for the Common Cold. The
Journal of International Medical Research.
2012; 40: 28 – 42
Sabetta, JR et al. Serum 25-hydroxyvitamin D and the Incidence of Acute Viral Respiratory Tract Infections in Healthy Adults. PLoS One, 5 (6), e11088. 2010 Jun 14 PMID: 20559424. PMCID: PMC2885414. DOI: 10.1371/journal.pone.0011088
Wintergerst
ES1, Maggini S, Hornig DH. Contribution
of selected vitamins and trace elements to immune function. Ann Nutr Metab. 2007;51(4):301-23. Epub 2007
Aug 28
Tam,
M et al. Possible roles of magnesium on the immune system. European Journal of Clinical Nutrition (2003)
57, 1193–1197. doi:10.1038/sj.ejcn.1601689
Laires MJ1, Monteiro C. Exercise, magnesium and immune
function. Magnes Res. 2008 Jun;21(2):92-6.
Shanka,
AH and Prasad, AS. Zinc and immune
function: the biological basis of altered resistance to infection. Am J Clin
Nutr 1998;68(suppl):447S–63S.
National
Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/list-all/
Covid-19
is dangerous: it is a new virus, with a different infection mechanism unlike
other coronaviruses; it is easily transmittable; there is a lack of vaccine;
mortality risk is high for certain parts of the population; test kits are not
available for everyone; and research about successful pharmaceutical, herbal,
and vitamin treatments is lacking. The economic impact due to the need for
social distancing is also causing incredible stress for many people.
Should we let our fear
consume us? No.
Fear
helps to mobilize us toward action, but staying in fear may lead to inaction,
cause an inappropriate immune response, and reduce our cortisol reserves. For
those with a predisposition for anxiety, it is important to address this
underlying condition in addition to supporting the immune system.
Another
word for fear is anxiety. The good news is that we know how to treat anxiety.
There
are three very important reasons to treat anxiety.
Anxiety may cause shortness of breath and constriction of the bronchioles. For those with anxiety and asthma, the use of a steroid medicine may further suppress the immune system.
Covid-19 has a propensity to attack the lungs, causing oxygen deficit.
Anxiety causes an up regulation of our stress hormones leading to reduced rational thought, reduced healthy sleep, and immune system suppression.
You can improve your breathing and reduce stress during the Covid-19 crisis in a variety of ways:
Gratitude. By remembering what you are grateful for can improve a poor outlook and reduce overall stress. For example, I am grateful that modern technology allows me to continue to help my patients via phone calls and tele-health. I am also grateful the weather is warming and the spring flowers help remind me that the world is still a beautiful place.
Practice relaxation through humor, relaxation breathing, exercise, and meditation-type exercise: prayer, tai chi, qi gong, and yoga. As many of you know, I recommend Yoga WithAdriene. Her wonderful YouTube videos are easy to follow and gentle, and comply with the social distancing suggestions we are all following. I always feel more relaxed after I complete one of them.
Exercise. Exercise helps move stress hormones out of the system. Exercise also promotes the endocannabinoid system and reduces inflammation. Exercise in the sunshine also improves immune enhancing Vitamin D levels.
Practice healthy breathing techniques. These are especially important for asthmatics. See the links below. The two video links below are excellent resources to help promote healthy breathing and induce relaxation. Practicing these techniques would be helpful on a daily basis.
Buteyko breating exercise for asthma or panic attack. Click here for Buteyko exercises– watch the entire video to get the most information.
Diaphramatic breathings. Remember: Breathe in = belly out. Breathe out= belly in. Relax the shoulders. If you watch babies, they do this naturally! Click here for diaphragmatic breathing demonstration.
Herbal, Mineral, and amino acid support. To facilitate physiologic relaxation I suggest the following supplements. Some of these products can be found at Dr. Rodgers’ Fullscript site, or over the counter.
CBD oil. CBD helps promote relaxation and inflammation. Start with
0.5-1 mg and work up to 10-20 mg. Reduce dose if any adverse reactions occur.
L-theanine. 100-200 mg one to 3 times daily. L-theanine is an amino acid that promotes relaxation. . On Fullscript, look for chewable Gaba-Trex by Neuroscience.
Passionflower, valerian, hops, lemon balm. On Fullscript, look for Relaxing Sleep by Herb Pharm. This herbal combination helps promote relaxation without melatonin. Can be taken during the day or night for relaxation.
Magnesium. Take 100-400 mg daily. Choose magnesium citrate, glycinate, and/or malate forms. Natural Calm by Natural Vitality powder is found on Fullscript and over the counter. Take to bowel tolerance, meaning that you can reduce the dose to the level that does not cause loose stools. Epsom salt baths are an excellent relaxation strategy. Warm water + magnesium both reduce stress.
For improved sleep: Any of of the suggestions listed above may be helpful. If you need extra help, a little melatonin may be what you need. Best Rest Formula by Pure Encapsulations on Fullscript contains 0.5 mg melatonin, 150 mg GABA, 25 mg L-theonine, and valerian, passionflower, chamomile, lemon balm and hops, all of which act to calm and relax the central nervous system
If you have further questions about how to treat your anxiety, please contact me. I am available for phone or video (Remote Consults). To schedule go to: ttps://www.idnatmed.com/appointment
Remember, as in all things, this too will pass.
Click here to read FDR’s full First Inaugural address.
Idaho Naturopathic Medicine and Rosehill Wellness are taking the following precautions to ensure your safety during the Covid-19 crisis.
Offering video remote consults or phone visits as alternatives to in-person visits. Both Tele-health Video and Telephone visits can be booked from idnatmed.com or your patient portal. Tele-health Video visits require the patients to have access to video access on a phone or computer. Phone visits are available for established patients only.
We encourage remote access visits, but we are open in office on a limited basis. In the office we are sanitizing all surfaces, doorknobs light switches, etc. before and after each patient visit. Sanitizing all medical equipment after each patient visit.
Taking temperatures of all patients presenting to the office.
Acupuncture visits are available extremely limited for acute pain only, and for patients who do not have any of the risk symptoms/exposures. Please see below.
What we ask of you:
Please do not show up early to the
office. Wait in your vehicle until your appointment time. This will reduce
exposure to yourself and others.
Do NOT present yourself to the office
if have the following risk symptoms/exposures:
You have been in contact in the last 2 weeks with anyone exposed to Covid-19.
You are returned from a geographic area with an active Covid-19 outbreak within 14 days of your appointment.
You have cold and/or flu symptoms within 14 days prior to your appointment.
You have or had a fever within 14 days prior to your appointment.
Click here for Center for Disease Control information about what to do if you are sick.
If you meet the criteria listed above, please obtain a Covid-19 test.
Testing is important for those who have been exposed to the virus. Unfortunately, at the time of this newsletter, there is no local or state coordinated testing program. If the virus continues to spread, the criteria and opportunities for testing and testing may change.
Dr. Rodgers does not provide Covid-19
testing.
Current guidelines provide testing only for those have a fever, cough, sinus discharge, body aches, shortness of breath AND had known contact with a Covid-19 patient or traveled in affected geographic areas, OR severe respiratory distress without a known source of exposure.
If you meet these criteria:
If you HAVE a primary care medical
provider: CALL your provider and ask if they provide testing.
IF you DO NOT have a primary care medical provider: PrimaryHealth urgent care centers and many St. Luke’s and St.Alphonsus urgent care facilities are providing testing. You need to CALL a facility near you to determine if testing is available on a walk-in basis.
Testing is important to determine if
one needs to socially isolate or quarantine to reduce transmission of
Covid-19. Even if most people experience only mild symptoms, the risk of
transmission is for those who may experience life-threatening symptoms.
Covid-19 is a new coronoavirus respiratory disease that is
spreading worldwide.
According to the Center for Disease Control and Prevention (CDC), symptoms can vary from mild respiratory symptoms to pneumonia, respiratory failure and septic shock. It is thought that most people will experience mild symptoms. It is also theorized that people with compromised immune systems and respiratory weakness may be more susceptible to more severe disease .
Testing and vaccine prevention are not currently available. Treatment options do not exist to eradicate the virus, but focus on supportive care for the complications of the disease.
So, that leaves us all wondering what to do to prevent
getting ill.
In my opinion, the best thing you can do is to improve your
immune system.
Click here for a list of actions you can take to improve your immune system and reduce exposure to the virus.
To get the latest science-based information about this virus, visit the CDC: Click here
Do you have an autoimmune disease or know someone who does? Want to learn more about treatment without immunosuppressant drugs?
Autoimmunity occurs when the body’s immune system fails to recognize the body as part of itself, resulting in organ damage. Different types of autoimmunity will affect different organ systems. Rheumatoid arthritis, Celiac disease, Hashimoto’s thyroiditis, Scleroderma, Type I Diabetes, Lupus, Crohn’s disease, Sjögren’s, and Ankylosing Spondylitis are all types of autoimmune disease.
Many
times, prescription medication is provided to suppress the immune system.
Unfortunately, the suppression of the immune system may increase the risk of
infection and cancer. Alternative approaches exist that may be beneficial
to reduce the imbalance of the immune system. Remission
may be possible.
Dr.
Rodgers offers the following strategies to identify and treat the underlying
causes of immune dysregulation.
Dr.
Rodgers offers the following strategies to identify and treat the underlying
causes of immune dysregulation.
A thorough medical intake and physical exam including lifestyle, diet, stress levels, past medical history help determine cause and extent of the disease.
Identify and remove any inflammatory foods, including those triggering the immune system. This includes food sensitivity evaluation and Celiac evaluation. Removing foods that trigger inflammation empowering you to take charge of your health on a daily basis.
Digestive analysis to determine gastrointestinal health including inflammatory makers, immune status, and microbiome composition. The GI system is home to the largest amount of immune cells in the body. A compromised gastrointestinal system negatively influences the entire immune system. It is important to identify gastrointestinal bacteria as some bacteria have been known to trigger the onset of autoimmunity in susceptible individuals.
Obtain a nutritional overview using an organic acid test to determine nutrient status, mitochondrial status, oxidative stress burden, detoxification function, and microbial-related products. This testing is highly informative and determines what nutrients are needed and if certain microbes need to be eradicated or supplemented.
Blood sugar balancing. Both elevated and low blood sugar can have an impact on the immune and hormone systems.
Hormone evaluation including cortisol, DHEA, testosterone. If needed a full hormone panel completed.
Identify and remove environmental triggers such as fragrance, toxic metals, mold, etc.
To schedule your evaluation with Dr. Rodgers, click here.
It is that time of
year for resolutions. Here are some
tricks for successfully maintaining and reaching your goals.
Find the experts who can guide you toward
your goal.
Break down the goal into distinct, achievable
steps.
Find the support you need to be accountable
to your goals.
Be patient and persistent.
Find the experts who can guide you toward
your goal. Use experts who have proven
their expertise to help you achieve your goal. For example, finding the right
nutritionist, financial planner, fitness instructor, or business coach can help
you create a plan that works for you.
Break down the goal into distinct, achievable
steps. For example, if you desire
to get in shape, consider the following steps:
Decide if you are going to join a gym or work out at home.
Choose activities you enjoy doing. The more enjoyable the activity, the more likely you will look forward to keeping in shape. If you have not exercised in the past, try a variety of classes or programs to find one you enjoy.
Utilize a professional trainer for at least 3 weeks to set you on your path and guide you towards a regular work out program.
Find the support you need to be accountable to your goals.
Accountability will help you Persist in your goal. Being accountable to your goal is the most
powerful way of achieving your goal.
One weight loss study “determined that programs supervising and monitoring attendance improved adherence rates by 65% compared to self-monitoring programs and had the highest adherence rates overall.”
Joining a group, checking in with a professional, or working on
a goal with a friend can all be ways of keeping you on-track towards your goal.
Be patient and persistent.
Be patient with your
progress, remember it takes time to become who you want to be.
Hey, is your goal to loose weight? Dr. Rodgers offers a successful weight loss program that has proven results. Click here to learn more.