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How to Make the Most of Your Doctor’s Appointment

How to Make the Most of Your Doctor’s Appointment

We’ve all experienced rising health care costs over the past few years. Due to these costs and changes in coverage due to recent legislation, it is more important than ever to make the most of your doctor’s appointment.

Avoid the frustration of not getting your questions answered and feeling rushed during your appointment by being prepared. Have the information your doctor needs written clearly so you can answer questions quickly and concisely. Don’t let the appointment end until you’ve gotten your questions answered either. You are paying for their time, get what you need from it!

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In order to make the most of your doctor’s appointment we will cover how best to prepare, what to do during the appointment, and how to track what you learned after in the sections below.

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How to Prepare for Your Doctor’s Appointment:

  • If you are a new patient or your doctor’s office has forms you need to fill out before starting, download or get a copy before arriving at the appointment and have them filled out when you arrive.
  • Write down your questions ahead of time. Avoid multiple appointments by being prepared.
  • Keep a log of any relevant info leading up to the appointment.
    • Record information such as: how well you’ve been sleeping, exercise, weight fluctuations, aches, headaches, and a record of any additional symptoms.
  • Keep a list of all medications and supplements
    • Include the name, brand (if applicable), and dosage on your list.
    • Write down what each one is used for in your notes.
    • Give a list of the medications and supplements to your health care provider at each appointment. These items can and do change over time. Even if your doctor has a current list they often can’t easily access the information and need reminding. The medications and supplements you take are very important. Some might not go well together or could be causing some of the issues you are having. If your doctor has the complete picture of what you take they can better help you.
    • Take a photo of each prescription and supplement label as well.
    • Keep the photos in Evernote, reference these photos and your list if you forget medications at home while traveling and need replacements.

What To Do During The Appointment:

  • Record your vital information.
    • Your doctor’s aide usually will take your blood pressure, heart rate and weight at each visit. Ask for the information, unless you ask they usually won’t tell you.
  • Be sure to get answers for each and every question on your list.
    • Ask follow up questions if you need more clarification.
  • Take notes during the appointment.
    • Consider recording the audio from your doctor’s appointment in Evernote as well as taking written notes.
  • Ask for any prescription refills, take a photocopy of the prescription so you have the information. This can be very handy if you doctor’s office doesn’t get your prescription phoned it or if you need a refill when you are away from home.
  • Ask for a copy of any lab test results or medical records covered during the doctor’s appointment.

After Your Doctor’s Appointment, Make The Most Of It:

  • Keep a list of all your doctor’s appointments by year so you can see patterns and identify significant changes over time.
  • Scan any written notes into your Evernote account for future reference.
  • Scan lab results or documentation you received from your doctor.
    • Past lab results can be very handy when working with a new doctor or just refreshing your doctor’s mind about patterns you see in your medical history.
  • Create goals for any new directions your doctor gave you.
    • Use a mobile application like Streaks to help you create new habits such as drinking more water, taking a new medication, or exercising as prescribed.

How will your next doctor’s visit be when you come prepared to make the most of it? Each person needs to become their own best health advocate. When you are armed with information and prepare for your medical visits you can become that advocate for yourself.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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