Central Family Practice

Central Family Practice

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Rewarding yourself seems like a giant "duh" but think about it, when have you recently rewarded yourself for achieving a goal? It isn't something we often make a regular practice of. The sticker charts we had in elementary school were pretty sweet and it felt good to add those stickers.. Find a way to reward yourself as you slowly start to develop your new habits (though make sure it isn't a reward that conflicts with your end goal - like a martini while aiming to pull off a dry January..)

Some examples:
Get yourself a new haircut
Take a bubble bath
New running shoes
Book a massage
Go to a movie
Call a friend and make a date
Take a very cozy nap

Margaret Connor, nutritional counselor at CFP
The Good Cop/Bad Cop strategy is about bundling a habit you're trying to build with an already established and fun habit. Often we don't think of habits as "fun" but we have plenty of them: Calling a good friend when you have exciting news, getting your nails done every two weeks, playing pickleball or golf on weekends with a group, meeting your book club once a month. These are all (hopefully) fun habits you've built into your life. When you attach a new habit to these established habits, it is much easier to make them stick. Assignment: write down habits you already do in one column and habits you desire to create in another. Can any of them be done together?

Example:
Every time you get a pedicure, spend the first 15 minutes clearing out old emails off your phone.
Every time you get on a social call with a friend, toss in a load of laundry. It will at least get you started. (or fold it if that's where you are in the process..)
I'm sure you've heard this one, but golfing every weekend? Walk those holes instead of driving a cart. Exercise, competition and social time.
-Margaret Connor, Nutrition Counselor at Central Family Practice

Adapted from James Clear's Atomic Habits
If you have ever walked into your kitchen, seen a plate of brownies on the counter, and eaten them just because they are there, then you understand the power of cues on our behavior. If the office dining room is always filled with junk food, it’s going to be hard to avoid eating it now and then. Your habits will change depending on the room you are in and the cues in front of you.

Your surroundings can unconsciously dictate your behavior. Remember, it is easy to not lift weights when they're stuck in a bin in the garage. It is easy to not walk your dog when you can't find your leash every morning, It’s easy to not take your prescriptions when they are in the back of the medicine cabinet.

The good news is that you can design your surroundings to help those habits stick. Make those cues and reminders work for you. Go to sleep in your running socks! Put dental floss in your shower (or by the toilet?) Just sayin' - you are sitting for a minute. Same goes for that novel or Spanish workbook. Go ahead and store that guitar in the middle of the den.

You will have to experiment a bit to find out what cues & reminders work best for you. You can also enlist friends to help (you're more likely to meet at the driving range to practice golf if you've promised to join a friend). I also use my phone alarm and reminders often! - Margaret Connor, nutritional counselor at CFP

Examples of ways you can redesign your environment and make the cues for your preferred habits more obvious:

-If you want to remember to add money to your savings account after you get paid, keep a savings app on the homescreen of your phone

-If you want to remember to snack on veggies, put chopped veggies in a clear bowl front and center of your fridge.

-If you want to remember to practice baseball with your kid, leave your glove on the kitchen counter or just inside the garage where you’ll see it.

-If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house or at work.

Adapted from James Clear's Atomic Habits.
During the new year, words like willpower and determination are thrown around often. In most cases with clients, they think they aren’t motivated enough when really they don’t have a clear plan. There are actual studies showing that participants who rated their motivation highest didn’t perform better - it was the participants with a plan who did well. Willpower in my opinion is finite and not reliable on stressful days. And hello…stressful global pandemic so let’s not rely on that for now, how about? We WANT to “eat healthier” or “study more,” but we never say when and where these habits are going to happen. Instead, we hope we’ll “just remember to do it” or feel motivated at the right time. The When+Where plan doesn’t rely on willpower, simply follow your predetermined plan. See example plans below. If following your plan gets hard, check back here Saturday for another strategy to help get your habit up and running consistently.
-Margaret Connor, Nutritional Counselor at CFP

Examples:
I will study my continued ed class for 10 minutes at 8am in the den. I will write 3 rough-draft pages at 4pm in my car while kids are at soccer practice. I will make my partner a cup of coffee at 7am in the kitchen.

“Give your habits a time and a space to live in the world. The goal is to make the time and location so obvious that, with enough repetition, you get an urge to do the right thing at the right time, even if you can’t say why”. -James Clear

Adapted from Atomic Habits
This is my favorite way to stop procrastinating around making a change. Make the change smaller. Every new habit/change can be reduced to an easy first step. (see examples below). The idea is to get used to showing up for the new habit. Trust me, it is easier to improve an already established habit than to jump in full guns blaring. How many times have you started strong? I'm running 6 miles a day!! Only to peter out? This is the only method that has ever worked for me so I wanted to share it with you. Once you've started doing the right thing, it is easier to keep doing it - no matter how small. -Margaret Connor, Nutritional Counselor at CFP

Examples: "Ride exercise bike for 30 minutes" can be scaled down to "put on my exercise gear every other day". "Clean all the dishes before bed each night" can be reduced to "take all dishes to the sink after use". "Eating an anti-inflammatory diet" can be reduced to "take one bite of salad or vegetables each day".

Adapted from work by James Clear, Atomic Habits
*Choosing habits that stick: Research shows that if we focus less on a temporary goal (read 26 books in 6 months) and more on a small change of identity (I want to become a more avid reader), the habit is more likely to stick. It becomes part of your identity. Each book you read slowly redefines you as a more avid reader. Every new action you take is a vote for the type of person you wish to become. What small change of identity are you considering?

Examples: the goal is not to get straight A's but to become a person who studies every day. If the goal is to retire early, you should focus on becoming the type of person who saves money every month. If the goal is to become healthier, you can start by asking yourself often: what would a healthy person do next?
-Margaret Connor, Nutritional Counselor at CFP

Adapted from work by James Clear's Atomic Habits.
If you decide to use the new year as a time to reset, consider what new habits will help you achieve your goal. This week, we will be sharing our favorite steps to creating new habits. You can use these anytime of year!
Before we decide what new goals we have for 2022, I'd like you to celebrate getting yourself this far.
FODMAPs diet + Thanksgiving = can be tricky. Here are some low FODMAP substitutes for Thanksgiving favorites:
How to Stop Eating Leftover Halloween Candy :)
My 6 Favorite Ways to Reset Cravings
I’ve been doing a little research on ways to keep HALLOWEEN fun and healthy-ish (let’s be real here) and found everything from “Give out acorns and seashells! Kids love things from nature!” to items so processed they’re literally called Toxic Waste Candy – which includes their enchanting line of “Smog Balls”. The first option might get me murdered in my sleep by either the neighborhood kids or my very own and the second is, well, “out of my comfort zone”.

So, being a believer in moderation, here are resources for some creative, healthy-ish HALLOWEEN ideas.....
https://listotic.com/64-non-candy-halloween-snack-ideas/
https://momfoodie.com/apple-peanut-butter-teeth-fun-easy-kids-snack/
https://www.forkandbeans.com/
https://aspottedpony.com/fun-for-kids/healthy-and-fun-snack-for-kids-caterpillar-grape-kabobs/2932/

Everyone deserves the highest quality care from practitioners they trust, who respect them and their decisions. At Central Family Practice we integrate the best of western medicine and complementary, alternative therapies in one practice.

We work as a team of physicians, nurse practitioners, esthetician, acupuncturist and herbalist to help you achieve your goals. This type of care allows you to explore all available health care options in a safe and professional environment. We are a fee for service practice and take care of the uninsured, underinsured and those with high deductibles. We are out of network for all insurance plans.

Operating as usual

02/25/2022

2 Minutes To Pickleball Dominance

Really enjoyed our first meeting of Ride The Wave yesterday! Grab a friend (accountability partner in crime) and join us through March crafting healthy habits in community.. Here’s my two-minutes for the day. Intimidating level of skill. Deal with it.
#RideTheWave
#Growth
#Community

Photos from Central Family Practice's post 02/24/2022

Thanks to all who joined us for our first session of Ride the Wave with Connie Ryan and Margaret Connor! Curious about what you missed? Here are some notes from our first session and we'll be kicking off the full program next week. Sign up here: https://tinyurl.com/ridethewavecfp

02/23/2022

Hey all, I hope you will join Me and Margaret at our new make it happen, ride the wave into 2022 habits formation for the real world workshop beginning this Thursday. I have not been this excited about something in a long time. A way out of the Covid closet, a step into the new year, a plan that only has to last a week before we get to re-imagine it again. What fun! You cannot fail this group unless you quite showing up. There will be learning, laughing, fun, and most importantly along the way a personalized plan that is the perfect one for you because you came up with it. The only failed plan is one that we do not learn from. I hope to see you there. You can hit the link below to get more information. The first group is free. On Zoom so you do not even have to drive anywhere. Here is to making 2022 the year we choose self care every week for an hour. The power of Habit is real! and healthy habit formation can be pain free and fun. I promise!
Jump in feet first, or dip your toe and see if it feels right.
I hope to see you on Thursday. Connie

Ride The Waves with Central Family Practice 02/17/2022

Ride The Waves with Central Family Practice

Join us (Connie Ryan, Women’s Health Nurse Practitioner and founder of Central Family Practice & Margaret Connor, Certified Nutritional Therapy Practitioner, Functional Nutrition Counselor and Certified Holistic Health Coach) February 24th at noon for a free intro workshop to our new Ride The Wave program on Zoom! Once you sign up on this page, we'll send you a zoom link the week of directly so that you can join us. https://mailchi.mp/1a9e14d1c30b/ride-the-wave-with-central-family-practice

Who is the program for?

Everyone! It’s a program designed to help with the questions we get everyday in the office. If you’re struggling to add self care, exercise and healthy eating habits to your life or you’re "trying" to get your cholesterol and blood sugar under control and balance your hormones or even, hey, get a handle on stress and sleep so maybe you would want to have sex? Come join us!! We will be sharing everything we know in a structured, social and safe format. And we promise we will have some laughs...

Read more and learn all about the program here! https://central-family-practice.myshopify.com/products/ride-the-wave-program?variant=42436514283745

Ride The Waves with Central Family Practice

02/13/2022

A beautiful thing about early morning walks is that you get to see the setting moon, the rising sun and start the day with nature. Even if you just do it once a month it is well worth getting up early and bundling up. Also, in the heat of the summer it is a tolerable way to be outside. This has been an unexpected benefit to early morning exercise for me. The most important part though is that it happens before life gets in the way and I can do walking meditation at the same time so triple check Nature, Exercise, Meditation! Dan Harris from 10% Happier says you just have to be “regular-ish” at meditation, that goes for everything right! Come Ride the Wave of change in 2022 beginning 2/24/22. You do not have to be a patient at Central Family to join.

02/11/2022

Had to laugh at myself when I went to get one of my many under used water containers and they were talking to me. How hard can it be to drink more water? For me its so hard even my cups are making fun of me. Step one: clean out the travel water container shelf, it does not appear to be an effective strategy to have multiple containers. Lets see what tomorrow brings. Join me and Margaret and Ride the Wave of change into 2022. The wave at my house could be created by all these cups if I actually filled them with water OR my bladder if I actually drank the water! I think I will go for a more effective habit wave instead.
Connie

02/09/2022

We know how easily influenced our behaviors can be by our social group. So let’s use that to our advantage. You DON’T need to go making all new friends - but it would be super helpful to join a group that supports the habit you’re trying to build. The idea is to find a group of people whose habits and skills match those that you’re working to develop. It’s like middle school peer pressure, except harnessed for good. When we join a social group, there’s pressure to fit in (humans are very socially-wired mammals). So join that book club - and then there will be supportive pressure to read more. Also members of the group who’ve already established the behaviors you’re trying to build can help and teach you (where to get used books, suggest audiobooks apps, let you borrow great books they’ve already read…). I know joining groups these days can be a little tricky especially for an in-person experience. Luckily we have the technology now to share online form near and far and the comfort of your home… think of the new folks you might meet!

Timeline photos 01/19/2022

Rewarding yourself seems like a giant "duh" but think about it, when have you recently rewarded yourself for achieving a goal? It isn't something we often make a regular practice of. The sticker charts we had in elementary school were pretty sweet and it felt good to add those stickers.. Find a way to reward yourself as you slowly start to develop your new habits (though make sure it isn't a reward that conflicts with your end goal - like a martini while aiming to pull off a dry January..)

Some examples:
Get yourself a new haircut
Take a bubble bath
New running shoes
Book a massage
Go to a movie
Call a friend and make a date
Take a very cozy nap

Margaret Connor, nutritional counselor at CFP

Timeline photos 01/18/2022

The Good Cop/Bad Cop strategy is about bundling a habit you're trying to build with an already established and fun habit. Often we don't think of habits as "fun" but we have plenty of them: Calling a good friend when you have exciting news, getting your nails done every two weeks, playing pickleball or golf on weekends with a group, meeting your book club once a month. These are all (hopefully) fun habits you've built into your life. When you attach a new habit to these established habits, it is much easier to make them stick. Assignment: write down habits you already do in one column and habits you desire to create in another. Can any of them be done together?

Example:
Every time you get a pedicure, spend the first 15 minutes clearing out old emails off your phone.
Every time you get on a social call with a friend, toss in a load of laundry. It will at least get you started. (or fold it if that's where you are in the process..)
I'm sure you've heard this one, but golfing every weekend? Walk those holes instead of driving a cart. Exercise, competition and social time.
-Margaret Connor, Nutrition Counselor at Central Family Practice

Adapted from James Clear's Atomic Habits

Timeline photos 01/14/2022

If you have ever walked into your kitchen, seen a plate of brownies on the counter, and eaten them just because they are there, then you understand the power of cues on our behavior. If the office dining room is always filled with junk food, it’s going to be hard to avoid eating it now and then. Your habits will change depending on the room you are in and the cues in front of you.

Your surroundings can unconsciously dictate your behavior. Remember, it is easy to not lift weights when they're stuck in a bin in the garage. It is easy to not walk your dog when you can't find your leash every morning, It’s easy to not take your prescriptions when they are in the back of the medicine cabinet.

The good news is that you can design your surroundings to help those habits stick. Make those cues and reminders work for you. Go to sleep in your running socks! Put dental floss in your shower (or by the toilet?) Just sayin' - you are sitting for a minute. Same goes for that novel or Spanish workbook. Go ahead and store that guitar in the middle of the den.

You will have to experiment a bit to find out what cues & reminders work best for you. You can also enlist friends to help (you're more likely to meet at the driving range to practice golf if you've promised to join a friend). I also use my phone alarm and reminders often! - Margaret Connor, nutritional counselor at CFP

Examples of ways you can redesign your environment and make the cues for your preferred habits more obvious:

-If you want to remember to add money to your savings account after you get paid, keep a savings app on the homescreen of your phone

-If you want to remember to snack on veggies, put chopped veggies in a clear bowl front and center of your fridge.

-If you want to remember to practice baseball with your kid, leave your glove on the kitchen counter or just inside the garage where you’ll see it.

-If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house or at work.

Adapted from James Clear's Atomic Habits.

Let’s Help Build New Habits (that stick) | Margaret Connor 01/13/2022

Let’s Help Build New Habits (that stick) | Margaret Connor

https://margaretconnor.com/lets-help-build-new-habits-that-stick/

Let’s Help Build New Habits (that stick) | Margaret Connor Let’s Help Build New Habits (that stick) Posted on January 12, 2022January 12, 2022 by margaret Over the next 7 days we will be sharing our easiest ways to create supportive, new habits… So much better than shaming ourselves for a lack of willpower(doesn’t work) or wondering why we aren’t mo...

01/13/2022

During the new year, words like willpower and determination are thrown around often. In most cases with clients, they think they aren’t motivated enough when really they don’t have a clear plan. There are actual studies showing that participants who rated their motivation highest didn’t perform better - it was the participants with a plan who did well. Willpower in my opinion is finite and not reliable on stressful days. And hello…stressful global pandemic so let’s not rely on that for now, how about? We WANT to “eat healthier” or “study more,” but we never say when and where these habits are going to happen. Instead, we hope we’ll “just remember to do it” or feel motivated at the right time. The When+Where plan doesn’t rely on willpower, simply follow your predetermined plan. See example plans below. If following your plan gets hard, check back here Saturday for another strategy to help get your habit up and running consistently.
-Margaret Connor, Nutritional Counselor at CFP

Examples:
I will study my continued ed class for 10 minutes at 8am in the den. I will write 3 rough-draft pages at 4pm in my car while kids are at soccer practice. I will make my partner a cup of coffee at 7am in the kitchen.

“Give your habits a time and a space to live in the world. The goal is to make the time and location so obvious that, with enough repetition, you get an urge to do the right thing at the right time, even if you can’t say why”. -James Clear

Adapted from Atomic Habits

01/12/2022

This is my favorite way to stop procrastinating around making a change. Make the change smaller. Every new habit/change can be reduced to an easy first step. (see examples below). The idea is to get used to showing up for the new habit. Trust me, it is easier to improve an already established habit than to jump in full guns blaring. How many times have you started strong? I'm running 6 miles a day!! Only to peter out? This is the only method that has ever worked for me so I wanted to share it with you. Once you've started doing the right thing, it is easier to keep doing it - no matter how small. -Margaret Connor, Nutritional Counselor at CFP

Examples: "Ride exercise bike for 30 minutes" can be scaled down to "put on my exercise gear every other day". "Clean all the dishes before bed each night" can be reduced to "take all dishes to the sink after use". "Eating an anti-inflammatory diet" can be reduced to "take one bite of salad or vegetables each day".

Adapted from work by James Clear, Atomic Habits

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720 W 34th St, Ste 105
Austin, TX
78705

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 4pm
Thursday 8am - 5pm
Friday 8am - 5pm

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